Sunday, 1/11/2015 to Saturday, 1/17/2015

I ran 3 times this week for 19.9 miles.

Sunday, 1/11/2015: Rest day

A full rest day after running the Winter Warrior Half Marathon the day before. I enjoyed being a slug. My darling wife, Christine, helped!

Monday, 1/12/2015: 6.2 miles, 51:06, 8:15 pace, 30F, 80% RH, 11 mph NNW wind, wind chill 21F, light snow.

Garmin Connect Activity for A not so easy 10K

I didn't really need to get out and run but run I did. 2 inches of snow had fallen during the day. It was relatively warm ... around freezing so I just wore tights, a long sleeve tech, 1/4 zip long sleeve pullover, beanie and heavy gloves. I wore my Salamon Speedcross 3 trail shoes. I was glad I did. This run was harder than I thought it was going to be. The main streets were a bit slushy and the side streets were unplowed and snow covered. The snow was slushy and hard to run through. It was an effort. My splits were: 8:23, 8:34, 8:24, 8:16, 8:10, 7:53 and 7:32 over the last 0.2 mile. The mile splits were a lot faster than I thought when I got done. I felt like I was running 9:00 pace. The faster splits were when I was tried to run in the road or close to it where the road was clear on the way back. All in all, I was glad I went out because the weather was supposed to turn colder again. It is January in Rochester NY ... so there.

Tuesday, 1/13/2015: Rest day ... yada, yada.

Wednesday, 1/14/2015: 6.2 miles, 49:20, 7:57 pace, 21F, 49% RH, 6 mph W wind, wind chill 13F, partly cloudy.

Garmin Connect Activity for A nice and fast 10K

When I woke up it was -8F and clear! I read Facebook posts of morning runners who got up and got out there for their runs. Awesome! I knew that I had to get out there after work. It was cold (but a lot warmer than -8F) and it had not snowed. I wore my usual gear, added a headlamp and set out. The roads were pretty clear and the side streets had hard packed snow on my usual 10K route. So ... I put the hammer down a bit. My splits were: 8:02, 7:54, 7:48, 8:03, 8:14, 7:48, 7:19 over the last 0.2 mile. The 8:14 split was when I was running the sidewalks on Cooper Rd and Titus Ave which weren't as clear of ice and snow. Pretty sweet though!

Thursday, 1/15/2015: Rest day ... yada, yada.

Friday, 1/16/2015: Ditto ... I'll run tomorrow ... excuses, excuses.

Saturday, 1/17/2015: 7.5 miles, 1:02:57, 8:24 pace, -2F, 77% RH, calm and sunny

Garmin Connect Activity for A cold, crisp and sunny 7.5 miles

I got up around 8AM. It was sunny and calm. I suspected it was cold but I needed to run so I looked at the temperature and dressed accordingly. It's all about the attitude, the layers and the proper clothing so you can be a bit cool at the start but not overheat once you get up to speed. I wore the usual layers: CW-X tights and GRTC shorts on the bottom along with the Sugoi heavy long sleeve, a short sleeve tech and 1/4 zip long sleeve tech pullover on the top. I topped it off with a full balaclava, beanie and skiing mittens.

I struck up a really nice and easy pace in the cold and crisp air. The main streets were clear and the side streets were packed snow. I had only one slip as I turned from Winona Blvd onto St Paul Blvd ... but I caught myself and ran onward. My splits were: 8:12, 8:26, 8:29, 8:24, 8:26, 8:32, 8:25 and 8:05 over the last 0.5 mile. Just nice and easy. I knew I had the Winterfest 10K snowshoe or trail race down in Mendon Ponds Park tomorrow.

The rest of the day was just spent relaxing. I couldn't get my darling wife, Christine, up until 1PM. I did go out and forage at Wegmans for a sub later. Oh, we finally watched "The Queen" from Netflix. We have only had it for a couple of months. Netflix must love us!